Can't reach EM2WL goal

funkyspunky872

I'm supposed to be eating 2100 calories a day. I shoved in food today like it was my JOB. I'm still 100 calories short, but not too worried about that.

I'm trying to plan out what I'm eating over the next few days so that I'm not stuck with huge amounts of food like I was tonight. I'm using all the tricks I can think of - guacamole on my sandwiches, Ensure nutritional shakes with my meals, peanut butter, whole grain stuffed raviolis (which are 300 calories a cup), and olive oil...

I'm getting nowhere!! This is coming from the girl who's used to eating 300-500 calories a day. I'm trying so hard. I want to be healthy, I wanted to continue losing weight in a healthy way, I want to rebuild some lean muscle, I want to 'restart' my metabolism.

Is there anything that I'm overlooking? I've got 390 cals for breakfast, 380 for lunch, 560 for dinner, 165 with one snack, and 250 for another. That still leaves me with 350 calories left.

I'm about to give up and it's only been a day at 2100. Is it humanly possible to eat so much.. without using junk food to hike up my cals? More tips please. :flowerforyou:

FrugalMomsRock75

Add a protein shake to your day? I can usually make my shakes anywhere from 350-550 calories, easy.

funkyspunky872

Add a protein shake to your day? I can usually make my shakes anywhere from 350-550 calories, easy.

I'm trying to use up some old Ensure shakes I've had in the fridge before they go bad in August... They're 250 cals for 8oz. But I'll have to look into getting a protein shake. Thanks. :P

ArtemisMoon

Unless I ate some pretty unhealthy stuff I wasn't able to eat as much as that eating philosophy said I should either, and I like to eat, lol! I say if it makes eating a chore, back off to what you think it doable. That is what I ended up doing. Then I just have occasional days where I eat some 'bad' high calorie food. Mixing things up seems to really help me so I lose small but pretty steady amounts.

Basically, my point is, if it is that difficult, don't set yourself up for defeat by insisting on doing it. Concentrate on eating full, healthy meals and snacks each day and then see where your calories naturally fall. As long as they are in a reasonably healthy range, go for it and just try to mix it up with a higher calorie meals at irregular intervals to encourage your body not to settle into a routine.

funkyspunky872

Good point there too. This is all very confusing. I'll keep working on it. Thanks again peoples!

Renae_Nae

If you are used to 500-600 calories a day...try eating just 1500 calories for few weeks and then bump it up to 2100 calories. That way it's not so much of a jump and it gives you time to get used to it.

MFPBrandy

If you share your diary, we might be able to offer some more ideas. Personally, I LOVE nuts, and they pack a punch, calorie-wise and nutrition-wise. Just a handful for a snack twice a day could add hundreds of calories -- and so good! Avocados are another super-healthy high-calorie food.

PLUMSGRL

This was posted by one of the EM2WL members:

While avoiding my lastest uni assignment I was researching the nature of hypermetabolic response (increased metabolism) due to increased calorie intake after a period of calorie restriction. Its most relevant to ED people but thinking back on when I upped my calories to above my BMR I had a response that seems to be repeated by a few others in the eat more group.

1. 1200 and not hungry dont want to eat more,
2. Up calories feel overfull
3. After two days of eating more I am ravenous and want even more food.
4. Feel energised and "active" continue to eat at new calorie level
5. Energy disappears for three weeks and I am exhausted.
6. Energy starts to return and I stabilize.


So how many went through step 5? I've been wondering if the metabolic response "overshoots" and for a short period of time even with the raised amount of calories you can still be undereating as the calculators out there dont take into account the metabolic response that occurs when you first start eating properly after restricting calories for a time.

This is an extract describing the hypermetabolic state experienced by recovering ED people. -

When recovering from a state of prolonged starvation, an individual suffering from anorexia will enter a hypermetabolic state. During the period of starvation, the body will enter a lowered metabolic state. When the patient begins eating a normal diet once again, the body's metabolism shoots up dramatically before stabilizing.

Read more: What Is the Meaning of Hypermetabolic? | eHow.com http://www.ehow.com/facts_6828026_meanin...z1vV6JGmVJ


please take time to read the stickies, they're there because they have answers to many of the questions that come up...

as for trying to eat more, look in other EM2WL members diary's, many are open. Log in your protein for the day (all meals and snacks) add carbs, fats just fall into place. Aim for your LBW in gms of protein.

oh yeah, I went through all the above stages...

littlepinkhearts

i started out upping my cals in March from around 800-1000 and i'm now at 2000. I also found it very hard. I went up 100-200 cals at a time and found that easier. So 1000-1200, then 1400-1600 and made these jumps when I felt ready to do so. Which is why it took me since the beginning of March. I'm now comfortable at 2000, even though it's still a struggle some days to fit it all in around the day to day stuff that has to be done. Keep working on it and take it slow if you have to. At least then you'll find a way that works for you and slow also gives you time to adjust to it mentally. If your're not already a member, here's the link to the Eat More to Weigh Less Group. There's some info on upping your cals there that you might find helpful http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less If i'm struggling I try throwing in some cheese or peanut butter also

azalais7

If you are used to 500-600 calories a day...try eating just 1500 calories for few weeks and then bump it up to 2100 calories. That way it's not so much of a jump and it gives you time to get used to it.

^^This.

Sometimes people need to adjust slowly.

I'm at 2000 for my TDEE cut, and I usually average out like this:

Breakfast (usually 2 eggs and coffee with sugar and cream): ~270
AM snack (apple slices with almond butter): 255
Lunch (varies a lot, often leftovers from last night): 500-600
PM snack (protein shake with berries): 250
Dinner (I like to cook, so this varies): 700-800, including a glass of wine

ItsPheebs

I eat lots of fresh fruit first thing in the morning. Bananas add 100 calories. Handfuls of nuts, peanut butter (or another nut butter), good whole grain bread or cereal in the morning. My favorite is Kashi nuggets, it's a great grain and it's 200 calories for a 1/2 a cup. I load up in the am, probably about 500 or 600 calories, because I know how my day may go. I also always have nuts with me, and I add protein powder to shakes (you could shake it up in a blender bottle with what you already have, too).

It gets easier. :bigsmile: